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Olga Si Nutrition Coach, Jumeirah lakes towers, Dubai (2026)

03/04/2023

👩‍🦳 Anecdotally, almost 80% of women over 40 don't consume enough protein in their diet. 🥩

Here are the reasons why:
1️⃣ Eating habits that haven't changed since their 20s-30s.
2️⃣ Following diets, fasting, or other protocols (vegan, pescatarian) that don't prioritize protein intake.

I've been there myself! For 5 years, I was a vegetarian, followed a blood type diet, and only ate fish. But when my clients work with me, we gradually increase their protein intake from as little as 35g to at least 100g a day.

After just three months, my clients report visible improvements in the quality of their skin on their face and body - even if they haven't changed their workout routine. But that's just the tip of the iceberg! Proper protein intake has numerous health benefits that go beyond skin-deep.

If you're a woman over 40 and feel overwhelmed with protein recommendations, reach out to me for guidance on how to achieve a healthier, protein-rich diet. 💪

27/03/2023

Shame on me!
I learned how oral contraception worked just a few years ago. I believed that if you can buy it with no prescription, it is a safe "Belt and braces".
But...
Let's talk about how oral contraception affects your hormones! 💊👩‍⚕️
When you take birth control pills, you're introducing synthetic versions of the hormones estrogen and progesterone into your body. These hormones work together to prevent ovulation, which means your ovaries don't release an egg each month.
Why is that important?
Because without an egg, there's nothing for s***m to fertilize and create a pregnancy. 🤰

By stopping ovulation, oral contraception is a highly effective method of birth control, with a failure rate of less than 1% if used correctly.

However, this hormonal interference can also have other effects on your body, no ovulation - no production of your OWN hormones.

Initially, it is not recommended to cut your body's natural course for more than two years. The consequences usually reveal themselves around your 40s, when you realize that your hormones are out of balance and we are not the same as you used to be.

That's why it's important to understand the potential risks and benefits of oral contraceptives and to talk to your healthcare provider about your options. 🩺
Remember, contraception is a personal choice, and there's no one-size-fits-all solution. Whether you choose oral contraception, a different form of hormonal or non-hormonal birth control, or no birth control at all, make sure you're informed and empowered to make the decision that's best for you. 🙌
Im personally using a Fertility awareness method - no pills, just syncing to my natural body signals.

Comment + if you want to know more.

23/03/2023

Recently, I had a client who was struggling with low energy, fatigue, hormonal imbalances, and fat accumulation on her stomach.

After looking into her daily diet, I realized that the standard menu she was following was not providing her body with the necessary nutrition it needed.

Her meals consisted of coffee for breakfast, salad with cheese for lunch, and guacamole with tortilla chips for dinner. While this may not seem like a terrible selection of foods, her 50-year-old body was suffering from malnutrition.

It's important to understand that our bodies change as we age, and our nutritional needs change with it.

As we get older, our metabolism slows down, and we require more nutrient-dense foods to maintain our energy levels, hormonal balance, and overall health.

So, if you're experiencing similar issues, it's time to take a closer look at your diet. Make sure you're consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.

And remember, food is fuel for our bodies, so choose wisely and nourish yourself from the inside out."

Are you felling more tired then usual?

22/03/2023

Happy Ramadan! Here are some quick nutrition tips to help you stay healthy and energized during your fast:

- Break your fast with a small protein meal to kickstart your metabolism

- After 30 minutes, enjoy a complete balanced meal with carbs, fats, and protein

- Choose a high protein, low carb meal for your last meal before fasting to balance blood sugar and prevent cravings 🍗

- Add electrolytes to your water, like trace minerals without artificial flavors, to stay hydrated and energized throughout the day and avoid headaches. 🫗

- To support a good night's sleep during Ramadan, try having smaller and lighter meals. Give your digestion process at least 1 hour before sleeping to avoid discomfort and promote restful sleep. 💤

Don't forget to take care of your body and stay mindful of what you eat during this special time.

21/03/2023

"I do not like veggies!" 🎃
I hear it from almost every client of mine at the beginning of our work together.

Even if the answer is different most of the time, we are missing variety and consistency.
Just cucumbers and tomatoes once a day are not enough to support our digestion with fiber and provide needed vitamins and minerals.

If you struggle to incorporate vegetables into your diet because you just don't like the taste, you're not alone! But don't worry, there are ways to make it easier and more enjoyable.

First, try to understand what it is about vegetables that you don't like. Is it the texture, the taste, or the way they're cooked?

Once you identify the issue, you can start finding solutions.
One way to make vegetables more palatable is to experiment with different cooking methods.

For example, if you don't like steamed broccoli, try roasting it with some olive oil and spices. You can also try grilling, sautéing, or stir-frying vegetables to change things up.
Another tip is to try new combinations.🥕
You could start by adding some chopped veggies to your favorite dishes, like pasta or stir-fry, to add some colour and nutrition.🥙

Lastly, make it easier for yourself by washing and pre-cutting your vegetables and storing them in glass containers in the fridge. This makes it easy to grab a healthy snack or add some veggies to your meals without any extra prep work.

Don't give up on them just because you don't like them in their current form.

Experiment and find ways to make them more enjoyable!

What is that one vegetable you HATE?
For me, ist white onion - I can not eat it raw!

17/03/2023

I would love to say Do this instead, but certain behaviours that accelerate ageing do not have healthier substitutes.
Smoking or va**ng. Only the act of sucking the v**e contributes to wrinkles around our lips.
Eating a low-protein, high-sugar diet
Avoiding exercise and explaining - “that it's not your thing and you are very busy with serious things”. I dare you to find some pattern of movements you would like - dance, yoga, bicycle, rollerblades with kids - be creative.
Yo-yo dieting. Are you happy that you can lose weight easily, so you practice it several times a year for the bikini season and for Christmas? What you are actually doing - is downregulating your metabolism and inhibiting your thyroid function.
Drinking alcohol excessively. But you already know this, right? The mirror reflection the morning after says it all.
Staying in abusive relationships or jobs, you hate. Chronic stress is the number one cause of Cancer and other chronic diseases.
Not enjoying life. Or at least 50% of what you are doing. Travel, New experiences - this is what keeps Us on our ALIVE
and Young!
And by the way!
Supplements and beauty treatments won't balance out any of this.
Let's take care of ourselves and stay youthful. 💜

16/03/2023

I wish I had more pictures from my 30s, but I deleted all the photos where 'I look fat'.

Many of us may have specific measurements or pictures in mind of what we want to look like, but it's important to remember that quality progress indicators are just as important in tracking our success.

Whether it's being able to lift heavier weights, run longer distances, or simply feel more energized and confident in our daily lives, these non-scale victories are just as significant as the numbers on the scale or inches lost.

Of course, taking progress pictures and tracking body measurements can be helpful in measuring progress and staying motivated.

But it's important to keep in mind that our bodies are constantly changing and may not always conform to a specific ideal.

I recently started using another non-quantity indicator - a letter to yourself.

As simple as its sounds, you just handwrite the letter to the Future You. Answer simple questions - how do you feel now, what are you afraid of, what are you anticipating to happen in the future, a big 'problem' that you wish to overcome?

It can be related to your health and fitness journey, your business, or your relationships - seal it and put the date on the envelope.

You can open it in a 1-year time, six months or on the day you feel you need that extra push; otherwise, you fail.
And when you read it, you will feel that you have changed, overcome, and succeeded.
That you already became a NEW YOU.

So let's celebrate all the small wins along the way and focus on how far we've come rather than just where we want to be. 💪🚀

I have 6 letters so far.

Dare to try?

15/03/2023

Your testosterone is low!🥕
This phrase is like a wake-up call for any guy!
Most of my male clients decided to get serious about their health and nutrition after they heard it from a GP.🧑‍⚕️
But!
This hormone plays an essential role in women's bodies as well.
Not only promoting unwanted hair growth...
You need a healthy level of testosterone for:
🦵Muscle and bone health
😎Mood, cognitive function, confidence
😍Libido
🦸‍♀️Energy and metabolism
I would love to open a big secret and reveal of Superfoods that will burst your testosterone,
But
I will be the same good old whole foods you already eating.

🥦Broccoli, cauliflower, and Brussels sprouts contain compounds called indoles that may help to regulate estrogen levels, which in turn can support healthy testosterone levels.
🥚Eggs: Eggs are a great source of protein and cholesterol, which are both important building blocks for hormone production, including testosterone.
🥑Avocado: Avocados are high in healthy fats and antioxidants, which may help to support overall hormonal health and healthy testosterone levels in females.
🥩Lean meats: Lean meats such as chicken and turkey are rich in protein and zinc.

I'm currently on a mission to improve my low testosterone!

Comment below if you want to know how.

11/03/2023

Reading the new recipe with 20 ingredients?
No - Thank you! This will never work for me!
I wanted to share with you my philosophy on healthy balance cooking! For me, it all comes down to using simple whole ingredients and avoiding souses and additives.

When we stick to whole foods, we give our bodies the best chance to thrive. Our bodies know how to digest and use the nutrients found in whole foods, so we feel better and have more energy when we eat this way.

When I approach cooking, I always start with a protein and fiber source. This could be anything from chicken breast to salmon or lentils. Then, I add in some veggies and spices for flavor and extra nutrition. By building my meals around these basic components, I know that I'm getting a balanced and satisfying meal.

If you're looking to improve your cooking and eating habits, I encourage you to focus on using simple whole ingredients and building your meals around protein and fiber sources. Your body will thank you!

10/03/2023

We know there is no one size fits all!
You were lacking professional support, explanation, and adaptation for your unique body, lifestyle, and goals.
We created this program based on Individual work with each participant and the supportive environment of the group.

Go-Young Challenge is a 2 weeks supercharged program, which will help you to press a pause button on your Youth.

- Understand and Optimise your hormonal health.
- Take control of your eating habits and implement a healthy diet.
- Find the best exercise and activity routine that will feel like fun.
- You will see your first results within these 2 weeks and develop a long-term strategy for reaching your health and body goals.

Program description on Olgasiliveitup.com

09/03/2023

"Did you know that our adipose tissue, or body fat, can grow in two ways: through hyperplasia and hypertrophy?

Hyperplasia refers to an increase in the number of adipose cells in a particular area, while hypertrophy refers to an increase in the size or volume of existing adipose cells.

In other words, by multiplying the number of cells - you can grow up to 200kg and above and stay relatively healthy - each fat cell will be within the standard size range.

Increasing the size of fat cells creates a higher inflammation in the body as each individual cell is pushed further away from capillaries and might start "leaking" fat into the system.

During childhood and adolescence, our bodies undergo hyperplasia as the number of adipose cells can increase by up to 10-fold.
In adulthood, however, our bodies primarily undergo hypertrophy as existing fat cells grow in size with high energy intake.

🎃Getting out teenage kids to eat healthy and be physically active almost ...
Impossible if you are not a LIVE EXAMPLE of it.

A healthy MUM 🦸‍♀️ who is physically active, eats a balanced diet, and has plenty of energy to look and feel YOUNG - is an inspiration for the kids.

Let's start by supporting ourselves first - let them come and ask you for broccoli with chicken)).

With a deep appreciation and gratitude to all mothers!💟💟

Are you ready to start with yourself?
Comment 💟 below.

Olga Si Nutrition Coach

03/04/2023

27/03/2023

23/03/2023

22/03/2023

21/03/2023

17/03/2023

16/03/2023

15/03/2023

11/03/2023

10/03/2023

09/03/2023

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